Self-Care

• Get enough sleep. It’s recommended that adults sleep at least 7-8 hours a night. It’s time for your mind and body to refresh themselves. If you’re having trouble sleeping, try establishing a nighttime sleep routine. A specific routine will tell your mind and body that it’s time to prepare for bed.
• Eat healthy. Having a nutritious diet is essential to our health and wellbeing. Avoid drugs and alcohol.
• Exercise. It’s good for mental health as well as physical health! Exercise increases serotonin levels in the brain, which can lead to improved mood and increased energy. Try to find an exercise you enjoy, even if it’s simply walking for 30 minutes a day, so that you stick with it. Create a routine that works for you!
• Try to get outside if you can. Nature can help reduce stress and re-energize us. Take a walk around your neighborhood. Open your windows and let in some fresh air.
• Learn to say “no”. Many of us commit ourselves to too many things and are stretched too thin. Learn to establish boundaries with ourselves and other people so as to avoid extra stress and burnout.
• Spend time with people we love. Even though many of us can’t see our friends and family members, be sure to reach out to them virtually.
• Consider making a gratitude list.
• Consider relaxation exercises or meditation. Even a few minutes a day can make a difference!
• Try to do something pleasurable every day. Some examples are on the left.

Some fast facts about meditation:

• • 30% of Americans overall have mediated in the last week to cope with stress, according to a new article about self-care during the pandemic from The New York Times (https://www.nytimes.com/2020/04/08/parenting/coronavirus-self-care.html)
  • A study by Johns Hopkins University found that mindfulness meditation can help ease anxiety, depression and even pain. (https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967)
  • The Mayo Clinic also recommends meditation as a useful tool for dealing with stress. (https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858)

Mindfulness itself is about having an awareness of your thoughts, feelings and physical sensations in the present moment.

It’s also about accepting those thoughts and feelings without judgement or criticism of them or yourself.

It’s about distancing yourself from overwhelming thoughts, not necessarily completely emptying the mind.

It can take place in a meditation session or a moment in everyday life, such as brushing your teeth. You simply stay focused on the action you’re doing and the present moment and sensations.